Comparing Nutrients in 5 ounces Almond paste VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Almond paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	71% 51.4g	2.64% 1.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.62% 1.18g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.2% 366mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond paste vs Frozen Chopped Broccoli:

• Almond paste has 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3 and 11.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.5 times more Vitamin B5, 3.6 times more Vitamin B6, 564 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 5 oz.
• Both Almond paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almond paste vs Frozen Chopped Broccoli:

• Almond paste has 3.1 times more Calcium, 11.9 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2.9 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Sodium and 6.5 times more Water than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• Almond paste has 17.6 times more Energy, 95.7 times more Fat, 59.8 times more Saturated Fat, 1.9 times more Omega 3, 179.9 times more Omega 6, 10 times more Carbohydrate, 26.9 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Almond paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.